A Lovely Lady

A Lovely Lady

Coach CBo is so welcoming.

Some of CrossFit Ktown's lovely ladies.

Warm-up: Row, row, row your boat (500m row)

Back squat: 3 RM

MetCon – Jackie:
Row 1K
50 thrusters (45/25 lbs)
30 pull-ups

Oh Jackie, what a heartbreaker! She looks so easy on the board, but she’s just a tease. First you begin the row and think, “Just 1000 meters, no big deal.” Hah, until you step off the rower and realize you have no legs and can’t breathe. Then guess what, thrusters. “Oh and how many do I have to do? 50!?! Well at least it’s just 45lbs.” Jackie fooled you again. Who knew 45lb thrusters could be so hard? And to top it off let’s throw 30 pull-ups in the mix, in case you weren’t already tired. As you come off the bar with that 30th rep complete you ask in one big breath as to not waste energy, “AmIfinishedyet?” Well congratulations, you’re done, and Jackie has been defeated. Feels nice. No, feels great!

Alright so now that we’re up off the floor from Jackie let’s get down to business. First of all we have an awesome MetCon planned for Saturday morning, so come out and bring some friends. The more people we have the better it will run. Secondly, James has his first Rugby match tomorrow at 1:00pm so GO SUPPORT! Lastly, remember we have a nutrition seminar on Monday the 21st (this coming Monday) at 7:30pm, and if you can’t come to this one, we will be offering it again on Wednesday the 30th.

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11 Comments

Blake dated a Jackie once. She had similar qualities to our CF Jackie now that I think about it. Care to comment, Blake?

Jessie
September 21, 2009 at 7:25 am

Coach G that is not very PC :-)
-Miss J

Kerr
September 21, 2009 at 7:36 am

Coach CBo has crazy long arms, looks like a cartoon character.

Jessie
September 21, 2009 at 7:41 am

I think he is part cartoon. Like 1/16th or something. (Insert Coach G’s fav joke right here…you can ask him about it)

James
September 21, 2009 at 11:10 am

Thanks Coach G and Miss J for showing some Possum love on Saturday. KRFC pulled out a close one against Chattanooga. Final score 22-21 with the Possums taking the lead in the last minute. Visit http://www.knoxvillerugby.com for game highlights and http://www.picasaweb.google.com/KRFCRugby for some great pics of the match. See ya’ll this afternoon. Holla!

James,
Sorry for not making your game – I was sad. I had to grab a group table for the UT/UF game. Next time for sure.

And Coach CBo is most certainly a cartoon character. He’s prone to random anvils dropping on him from above.

forrestlong
September 21, 2009 at 1:50 pm

which jackie was better for blake? james i apologize for not making your rugby game. i had an exam pushed back til monday and there was no way i could not study for it. no ut game, no rugby, no fun. but seriously if i can just take a moment to let you guys know that everytime grant back squats twice his bw, god kills a kitten. so if he could stop doing that…it would be nice

Brandon
September 21, 2009 at 3:51 pm

Well when you barely clip 100 it’s not hard to back squat double that…